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“Thor’s Day”

18
Apr

“Thor’s Day”

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bikes and Rowers

Bike hard 45 Seconds 15 Second rest

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Donkey Kick to opposite elbow

3. Lunges

4. Ring Dips or box dips or GHD dips

5. Goblet Squats

6. Hold plank

7. Kettle bell swings

8. Back Lunge Squat

9. Jump Rope

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3

Rowers

Row hard 60 seconds / Then do 4 Turkish Get ups (very light)

5 Times through

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